WOD - CEY CrossFit
18 October 2021
Pause Front Squat
5 Sets:
3 Front Squats
 
*5 Second Bottom Pause Each Rep
 
All Sets Based on 1RM Front Squat
Set 1: 65-70% 
Set 2: 75% 
Set 3-5: 85% 
 
 
 
Accessory: Pushing
3-4 Rounds: 
20s Seated Strict Presses
10s Seated Barbell Overhead Hold
10s Seated Barbell Fro▪️nt Rack Hold
 
Barbell: 20 / 16 kg

 

Workout of the day

“Pick Your Poison”

AMRAP 10: 
1 Push Press
1 Burpee Box Step Ups
2 Push Press
2 Burpee Box Step Ups
3 Push Press
3 Burpee Box Step Ups

[Adding 1 Rep To Each Movement]

 

Open
45/30kg
BBJO

Qualifier 
30”/24”
60/42.5kg

Masters
30/20 kg
BP Box Step-ups

 

Overtime 

Strict Ring Dips
5 Unbroken: 5-4-3-3-2
10 Unbroken: 9-9-8-7-6
15 Unbroken: 12-12-10-8-6
20 Unbroken: 18-16-14-10-6
25 Unbroken: 20-20-16-12-8

19 October 2021
Bench Press
6 Sets:
6 Bench Press @ 60% of 1 Rep Max 
 
Deadlift
4 Sets:
Deadlift
 
All Sets Based on 1RM Deadlift
Sets 1-2: 2 Dead Stop Deadlifts @ 80% 
Sets 3-4: Max Rep Touch and Go Deadlifts @ 85
 
 
Workout Of The Day

“Horseshoes” 
5 RFT: 
12 Knees to Elbow
50m DBL KB Farmers carry
21/15 Cal Bike  

Open      
TTB
24/16kg 

Qualifier
32/20kg

Masters
24/16kg
15/12 Cal bike

Overtime 

Accessory: Pulling
EMOM 9
Min 1-3: 10 Bent Over DB Rows
Min 4-6: 10 Romanian Deadlift @ 45% of Max Deadlift 
Min 7-9: 10 Ring Face Pulls

Midline
3 Sets for Quality:
15 Medball Hamstring Curls
10 Single Leg DB RDL Each Leg
0:45 Parallette L-Sit

20 October 2021
Strict HSPU’s

5-9 Unbroken: 4-4-4-3-2
10-14 Unbroken: 9-8-8-7-6
15-19 Unbroken: 12-10-10-8-6
20-24 Unbroken: 18-15-14-10-6
25+ Unbroken: 20-16-16-12-8

Deficit: 3”/2”

Strict Pull-ups or C2B
5-9 Unbroken: 4-4-4-3-2
10-14 Unbroken: 9-8-8-7-6
15-19 Unbroken: 12-10-10-8-6
20-24 Unbroken: 18-15-14-10-6
25+ Unbroken: 20-16-16-12-8

 

Workout Of The Day

“ Walking on Sunshine”
4 Rounds
AMRAP 4:
30/21 Cal Row
21 Russian Swings
Max Wall Walks

Rest 2 Min Between

Open
KB Swings
24/16

Qualifier
32/24

Master
20/14

 
Overtime
Power Clean
4 Sets:
2 Power Clean
 
All Sets Based on 1RM Power Clean
Set1: 77%
Set 2: 82%
Set 3-4: 85%
21 October 2021
Workout of the Day

“Turf & Turf”

[On the 0:00]
3 Rounds:
200m Run
25 Wallballs

[On the 9:00]
3 Rounds:
200m Run
20 Pull-ups or ring rows

[On the 18:00]
3 Rounds:
200m Run
15 Burpees

Open:    
Pull-ups

Qualifier:
Burpee to Target

Masters:
15 Pull-ups
9 Ft target WB

 
Overtime 
Deficit Clean Pull
3 Sets: 
5 Deficit Clean Pulls @ 90-95% 
 
Behind The Neck Split Jerk
5 Sets: 
3 Behind The Neck Split Jerks @ Light Weights (3 Second Pause in Catch)
 
Power Clean & Push Jerk
5 Sets: 
3 Power Cleans + 1 Push Jerk @ 70-75% 
 
Back Squat
5 Sets: 
5 Back Squats @ 85% 
22 October 2021
Power Snatch
5 Sets: 
3 Power Snatches @ 70-75% 
 
Workout of the Day

 “Cannoli”
Buy-In: 50/35 Cal Bike

3 Rounds:
15 Deadlifts
60 Skips
15 Push Press
60 Skips

Cash-Out: 50/35 Cal Bike

Open
30 DU’s
HSPU
85/60kg

Qualifier
125/80kg
Deficit HSPU

Masters 
60/40kg
35/25 Cal

 
Overtime 
Snatch High Pull
5 Sets: 
5 Snatch High Pulls @ Light Weights
 
Snatch Push Press + Overhead Squat
4 Sets: 
5 Snatch Push Presses + 1 Overhead Squat @ 65% 
23 October 2021
Workout of the Day

“Turf & Turf”

[On the 0:00]
3 Rounds:
200m Run
25 Wallballs

[On the 9:00]
3 Rounds:
200m Run
20 Pull-ups or ring rows

[On the 18:00]
3 Rounds:
200m Run
15 Burpees

Open:    
Pull-ups

Qualifier:
Burpee to Target

Masters:
15 Pull-ups
9 Ft target WB

 
Overtime 
Deficit Clean Pull
3 Sets: 
5 Deficit Clean Pulls @ 90-95% 
 
Behind The Neck Split Jerk
5 Sets: 
3 Behind The Neck Split Jerks @ Light Weights (3 Second Pause in Catch)
 
Power Clean & Push Jerk
5 Sets: 
3 Power Cleans + 1 Push Jerk @ 70-75% 
 
Back Squat
5 Sets: 
5 Back Squats @ 85% 
24 October 2021
SUNDAY WOD
Run: Long
4 Rounds:
200m Fast
200m Easy
*100m Sprint immediately after round 8.
—5 Minute Rest—
 
3 Rounds:
200m Fast
200m Easy
*100m Sprint immediately after round 4.
—5 Minute Rest—
 
2 Rounds:
200m Fast
200m Easy
*100m Sprint immediately after round 2.
—5 Minute Rest—
 
1 Round:
200m Fast
200m Easy
*100m Sprint immediately after round 1.